A Guide to Eating Out When You Have Irritable Bowel Syndrome

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Going out to eat is an essential part of many people’s
social lives. However, when you’re dieting or have food restrictions caused
by conditions like irritable bowel syndrome, meeting friends for dinner can
quickly become stressful.

Irritable
bowel syndrome, or IBS, is characterized by digestive issues accompanied by
constipation, diarrhea, and/or stomach pain and cramps. While there isn’t a
known cause, many people in the U.S. suffer from this uncomfortable condition.
Many foods, especially of the deliciously fried, sugary or cheesy variety, can
trigger IBS symptoms.

You don’t have to miss quality time with your friends
and family; with a little advance planning, you can navigate going out to eat
with no ill effects.

Know your IBS triggers

If you’re living with IBS, FODMAP
dietary guidelines may be something you strictly follow. FODMAPs, which
stands for Fermentable Oligo-Di-Monosaccharides and Polyols, are essentially
carbohydrates found in food. FODMAPs are not easily digested and can disrupt
bowel function.

High-FODMAP foods may trigger IBS symptoms like bloating,
gas, constipation or even diarrhea. These foods can include high fructose corn
syrup, milk, ice cream, sugary cereals, pitted fruits, beans and soybeans,
among many others.

Low-FODMAP foods are less likely to trigger symptoms. This
includes tomatoes, bell peppers, strawberries, cantaloupe, corn and oat
products, quinoa, potatoes and many more foods.

Every person with IBS is different. Things that may be a trigger
for one individual can be consumed by another person with little or no IBS
symptoms. It’s a good idea to keep track of which foods work and don’t work for
your digestive system.

Research restaurants ahead of time

Once you have an idea of what you can and can’t eat, take
time to research local restaurants before making dining plans.

More and more restaurants, both chain and local, are
accommodating diet restrictions. From gluten-free to vegan diets, there is a
lot of consideration going into menu planning, IBS-friendly options included.

Most restaurants have their menus posted online which makes
it easier than ever to plan ahead. If a few menu items catch your eye, make
note of them for later. If nothing on the menu seems IBS-friendly or if there are
no options for substitutions listed on the menu, call ahead to see if they can accommodate. If not, you may
want to choose another restaurant.

If the menu is unavailable online, you can try calling a
restaurant prior to your meal to learn about the menu. Many restaurants will
answer your questions about the menu, ingredients and available substitutions. It’s
best to call them at least a day or two in advance.

Once you gather some dining experiences, create a working
list of restaurants that feel comfortable to you, and keep these in your back
pocket for the next time you make plans to go to a restaurant.

Prepare for the meal

Eat light, non-IBS triggering meals leading up to the
restaurant outing. That way, you’ll feel your best when you arrive at the
restaurant.

If you take any prescribed IBS medications, use them as
prescribed before your meal out. If over-the-counter medicines help you manage
symptoms like gas, take a few along with you.

Watch your alcohol intake

Going out can sometimes mean pre-meal drinks. Alcohol can still be
a part of your plans, just watch out for sugary cocktails and mixed drinks.
Stick to alcoholic beverages that are relatively low FODMAPS, like beer, red or
white wine, vodka or gin. One serving is recommended.

If your IBS is particularly triggered by alcohol, it’s best
to avoid it entirely.

Have an exit plan

If you feel uncomfortable or start to experience symptoms,
it will feel more reassuring if the restaurant has a restroom you feel
comfortable using. You can always ask for a table that is closer to the
restroom should you need to use it at any point.

If you’re worried about symptoms interrupting your night,
you may feel more comfortable driving your own car to the restaurant.

INTEGRIS IBS resources

Don’t live life with un-managed IBS. If you are experiencing
digestive pain or other issues, consult a gastroenterologist. INTEGRIS’s
network of qualified physicians can diagnose and treat IBS-related
symptoms, allowing you to live life, and eat out, more freely.

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